Oregano vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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What are the differences between oregano and mustard Greens Raw?
- Oregano is higher in iron, vitamin K, fiber, calcium, vitamin E, vitamin B6, magnesium, folate, and copper, yet mustard Greens Raw are higher in vitamin C.
- Oregano's daily need coverage for iron is 440% more.
- Oregano has 20 times more folate than mustard Greens Raw. While oregano has 237µg of folate, mustard Greens Raw have only 12µg.
- The glycemic index of oregano is lower.
We used Spices, oregano, dried and Mustard greens, raw types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +743.8% |
| Contains more CalciumCalcium | +1288.7% |
| Contains more PotassiumPotassium | +228.1% |
| Contains more IronIron | +2143.9% |
| Contains more CopperCopper | +283.6% |
| Contains more ZincZinc | +976% |
| Contains more PhosphorusPhosphorus | +155.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +400% |
| Contains less SodiumSodium | -20% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +808.5% |
| Contains more Vitamin B1Vitamin B1 | +121.3% |
| Contains more Vitamin B2Vitamin B2 | +380% |
| Contains more Vitamin B3Vitamin B3 | +480% |
| Contains more Vitamin B5Vitamin B5 | +338.6% |
| Contains more Vitamin B6Vitamin B6 | +480% |
| Contains more Vitamin KVitamin K | +141.4% |
| Contains more FolateFolate | +1875% |
| Contains more CholineCholine | +6360% |
| Contains more Vitamin CVitamin C | +2943.5% |
| Contains more Vitamin AVitamin A | +77.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9 g
Fats:
4.28 g
Carbs:
68.92 g
Water:
9.93 g
Other:
7.87 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +214.7% |
| Contains more FatsFats | +919% |
| Contains more CarbsCarbs | +1375.8% |
| Contains more OtherOther | +483% |
| Contains more WaterWater | +813.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.551 g
Monounsaturated fat:
Mono. Fat
0.716 g
Polyunsaturated fat:
Poly. Fat
1.369 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Mono. FatMonounsaturated fat | +678.3% |
| Contains more Poly. FatPolyunsaturated fat | +3502.6% |
| Contains less Sat. FatSaturated fat | -99.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 36.8mg | 1.64mg | 440% |
| Vitamin K | 621.7µg | 257.5µg | 304% |
| Manganese | 4.99mg | 217% | |
| Fiber | 42.5g | 3.2g | 157% |
| Calcium | 1597mg | 115mg | 148% |
| Vitamin E | 18.26mg | 2.01mg | 108% |
| Vitamin C | 2.3mg | 70mg | 75% |
| Vitamin B6 | 1.044mg | 0.18mg | 66% |
| Magnesium | 270mg | 32mg | 57% |
| Folate | 237µg | 12µg | 56% |
| Copper | 0.633mg | 0.165mg | 52% |
| Vitamin B2 | 0.528mg | 0.11mg | 32% |
| Potassium | 1260mg | 384mg | 26% |
| Vitamin B3 | 4.64mg | 0.8mg | 24% |
| Zinc | 2.69mg | 0.25mg | 22% |
| Carbs | 68.92g | 4.67g | 21% |
| Vitamin B5 | 0.921mg | 0.21mg | 14% |
| Phosphorus | 148mg | 58mg | 13% |
| Protein | 9g | 2.86g | 12% |
| Calories | 265kcal | 27kcal | 12% |
| Polyunsaturated fat | 1.369g | 0.038g | 9% |
| Vitamin B1 | 0.177mg | 0.08mg | 8% |
| Vitamin A | 85µg | 151µg | 7% |
| Saturated fat | 1.551g | 0.01g | 7% |
| Selenium | 4.5µg | 0.9µg | 7% |
| Fats | 4.28g | 0.42g | 6% |
| Choline | 32.3mg | 0.5mg | 6% |
| Monounsaturated fat | 0.716g | 0.092g | 2% |
| Fructose | 1.13g | 1% | |
| Net carbs | 26.42g | 1.47g | N/A |
| Sugar | 4.09g | 1.32g | N/A |
| Sodium | 25mg | 20mg | 0% |
| Tryptophan | 0.203mg | 0% | |
| Threonine | 0.322mg | 0% | |
| Isoleucine | 0.441mg | 0% | |
| Leucine | 0.78mg | 0% | |
| Lysine | 0.5mg | 0% | |
| Methionine | 0.127mg | 0% | |
| Phenylalanine | 0.449mg | 0% | |
| Valine | 0.585mg | 0% | |
| Histidine | 0.144mg | 0% | |
| Omega-3 - ALA | 0.621g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
208%
84%
Minerals Daily Need Coverage Score
319%
25%
Comparison summary
Which food is richer in minerals?
Oregano is relatively richer in minerals
Which food is lower in glycemic index?
Oregano is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 2.77g)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 1.541g)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $3.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)